How much should I run to lose 2 kilos in a week? (Read 107 times)

Hello! I want to start intensive running to lose some weight. How much should I run daily to lose 2 kilos in a week? Please, share your experience!

runmichigan

posted: 1/22/2019 at 10:00 AM

A pound of fat corresponds to roughly 3,500 calories. A kilogram of fat corresponds to roughly 7,700 calories. So, IGNORING ALL OTHER FACTORS, if you could create a calorie deficit of 2,200 calories a day for a week you should be able to lose 2 kilos in a week. Trying to create a 2,200 calories per day deficit is NOT RECOMMENDED.

Running on average burns 100 calories per mile so you would need to run 22 miles per day to create a calorie deficit of 2,200 calories per day. Trying to run 22 miles per day is not recommended if you are not a well trained individual.

A pound of fat corresponds to roughly 3,500 calories. A kilogram of fat corresponds to roughly 7,700 calories. So, IGNORING ALL OTHER FACTORS, if you could create a calorie deficit of 2,200 calories a day for a week you should be able to lose 2 kilos in a week. Trying to create a 2,200 calories per day deficit is NOT RECOMMENDED.

Running on average burns 100 calories per mile so you would need to run 22 miles per day to create a calorie deficit of 2,200 calories per day. Trying to run 22 miles per day is not recommended if you are not a well trained individual.

If the only goal is to weigh 2KG less at the end of the week than at the beginning of the week, then the weight loss does not need to come from fat loss.

A pound of fat corresponds to roughly 3,500 calories. A kilogram of fat corresponds to roughly 7,700 calories. So, IGNORING ALL OTHER FACTORS, if you could create a calorie deficit of 2,200 calories a day for a week you should be able to lose 2 kilos in a week. Trying to create a 2,200 calories per day deficit is NOT RECOMMENDED.

Running on average burns 100 calories per mile so you would need to run 22 miles per day to create a calorie deficit of 2,200 calories per day. Trying to run 22 miles per day is not recommended if you are not a well trained individual.

I also lost about 2kg in a single run, but typically 1kg on a 1.5 hour run in hot weather.

Average for me is almost 1/2kg an hour (500ml of sweat).

I hope the OP wasn't thinking they could lose 2kg of FAT in a week, or reduce their waist size! The only way I can think of to do that would be plastic surgery, but maybe 5-6 day fasting along with 10-15 miles running per day might do it. Exercise Anorexia is a bad thing.

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